In case you haven’t noticed, it’s a new year. Some folks like a good New Years goal. I love a pull up – if you don’t have one, maybe now is the time. If you write it on the board and take a selfie, you got yourself a square on the bingo card.

We do a lot of handstand work, and we added a lot of rope climbs last year. This year, I want to make the muscle up a priority. Much like a couple years ago, we will mix them in with some burpees and rowing. We can break them down: you can do transitions, you can do jumping muscle ups, and you can do muscle ups.

This week, I would like to focus on the ring MU, so work transitions, jumping or full MU, 3 per round.

In the video below, this is exactly the movement I recommend. Don’t worry too much about the dip, but be concerned with keeping the rings close and getting into that catch.

Workout of the Day

OTM 30 – 30 seconds of work, 30 seconds rest

Minute 1 Burpees

Minute 2 Row for Calories

Minute 3 Ring Muscle Up

Do 3 ring MU transitions, or 3 jumping ring MU from a box. If you can do ring MU, try to get as many as you can in 30 seconds